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1. Make sure your blood pressure is under 140/90 mm Hg. If your systolic pressure (the top number) is over 140, ask your doctor what you can do to lower it.

2. Take your high blood pressure medicine, if prescribed, every day. If you have questions, talk to your doctor.

3. Aim for a healthy weight. If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure. One way to determine if you need to lose weight is to find out your body mass index or BMI. If your BMI is above the healthy range (i.e., 25 or greater), or if your waist measurement is greater than 35 inches (women) or 40 inches (men) you probably have excess abdominal weight and you may benefit from weight loss especially if you have other risk factors. Talk to your doctor to see if you are at increased risk for high blood pressure and need to lose weight.

4. Increase your physical activity. Do at least 30 minutes of moderate activity, such as walking, most days of the week. You can do 30 minutes in three 10-minute segments.

5. Choose foods low in salt and sodium. Most peoples should consume no more than 2.4 grams (2,400 milligrams) of sodium a day. That equals 6 grams, about one teaspoon of table salt a day. For someone with high blood pressure, the doctor may advise less.

6. Read nutrition labels. Almost all packaged foods contain sodium. Every time you prepare or eat a packaged food, know how much sodium is in one serving.

7. Keep a sodium diary. You may be surprised at how much sodium you consume each day and the diary will help you decide which foods to decrease or eliminate.

8. Use spices and herbs instead of salt to season the food you prepare at home.

9. Eat more fruits, vegetables, grains, and low-fat dairy foods.

10. If you consume alcohol at all, consume moderate amount or restrict...

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.

Recent studies have revealed an important link between dietary calcium and potassium and hypertension. Researchers have found that people who take potassium-rich diets have a low incidence of hypertension even if they do not control their salt-intake. They have also found that people with hypertension do not seem to get much calcium in the form of dairy products. The two essential nutrients seem to help the body throw off excess sodium and are involved in important functions which control the working of the vascular system. Potassium is found in abundance in fruits and vegetables and calcium is found in dairy products.

Risk Factores that can contribute to developing high blood pressure.Factors that cannot be changed are

1. Age: The older a person is, the greater the likelihood that he or she will develop high blood pressure, especially elevated systolic readings. This is largely due to arteriosclerosis, or "hardening of the arteries."

2. Family history (heredity): The tendency to have high blood pressure appears to run in families.

3. Gender: Generally men have a greater likelihood of developing high blood pressure than women. This likelihood varies according to age.

4. Environmental or Socioeconomic Factors. The current crisis in the country can cause HBP for some people ( Boko Haram, Operation Python Dance, Crocodile Tears etc) and also the recession of the economic.

The Factors That Cause High Blood Pressure That Can Be Changed Are:

1. Obesity: As body weight increases, the blood pressure rises. Obesity is defined as having a body mass index (BMI) greater than 30 kg/m. Being overweight increases the risk of high blood pressure. Obese people are two to six times more likely to develop high blood pressure than people whose weight is within a healthy range.

Not only the degree of obesity is important, but also the manner in which the body accumulates extra fat

2. Sodium (salt) sensitivity: Some people have high sensitivity to sodium (salt), and their blood pressure increases if they use salt.Reducing salt intake tends to lower their blood pressure. Africans consume 10 to 15 times more salt than they need. Fast foods and processed foods contain particularly high amounts of sodium. Many over-the-counter medicines also contain large amounts of sodium. Fast food restaurants also make the salt and calorie content of their food available to consumers at their restaurants.

3. Alcohol use: Drinking more than one to two drinks of alcohol per day tends to raise blood pressure in those who are sensitive to alcohol.

4. Birth control pills (oral contraceptive use): Some women who take birth control pills develop high blood pressure.

5. Lack of exercise (physical inactivity): A sedentary lifestyle contributes to the development of obesity and high blood pressure.